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Two kinds of happiness

Two Kinds Of Happiness

Tara Brach talks about the topic Two Kinds of Happiness. The Buddha said I teach one thing only, and that ...
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How To Focus Your Attention

How To Focus Your Attention

This guided meditation by Sean Fargo is about How To Focus Your Attention. Relax and stay alert at the same ...
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Mindfulness meditation

Finding Ease

Oren Sofer leads a guided meditation Finding Ease. This meditation aims to reduce stress and anxiety. It allows being mindfully ...
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Mindfulness meditation

Talk: At Once Here and Disappearing

Frank Ostaseski talks about At Once Here and Disappearing. Life and Dharma is a package deal. He talks about the ...
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Letting go

Letting Go Of Seriousness

David Gandelman leads a meditation about letting go of seriousness, seriously? Seriousness can be stifling to meditation practice, so, letting ...
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The Five Hindrances

The Five Hindrances

Joseph Goldstein holds a Q&A session about the 5 hindrances. The 5 hindrances are sensory desire, ill will, sloth, restlessness, ...
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Twenty Minute Meditation

Twenty Minute Meditation – With Just Bells

Available for download, audible media of 20-minute meditation with just bells. Good for 20-minute meditations for invoking sleep ...
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Meditation: Inner Space

Meditation: Inner Space

Tara Brach leads a guided meditation: Inner Space. This is adapted from a meditation called Open Focus. All questions start ...
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Dharmette by Gil Fronsdal

Questioning: Is That So?

Gil Fronsdal leads a Guided Meditation Dharmette: Is That So? He tells a story about a priest who did not ...
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Increase Optimism

Going Home

Sharon Salzberg talks about Going Home; to reach the balance in living a life of mindfulness and compassion; to aspire ...
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Nature of Awareness

What Are We Doing Here?

Ajahn shares wisdom about how the Buddhist teachings of enlightenment have a purpose in the world. Much about our own ...
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Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: 4 Forms of Mindfulness of Breathing

Gil Fronsdal leads an Anapanasati 4 Forms of Mindfulness of Breathing. There are different kinds of awareness and here are ...
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Open Awareness

Open Awareness

Sean Fargo invites us to do open awareness meditation practice. This meditation is suitable for beginners, as it teaches the ...
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Resting the mind

Resting the Mind

Kate Munding talks about the natural tendency of resting the mind. That sometimes it's not to feel bad about and ...
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mindfulness meditations online

Unentangled Knowing

Guy Armstrong says "unentangled" means preventing the tangling from happening. So unentangled knowing is the kind that prevents tangling from ...
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Increasing Loving Kindness

Increasing Loving Kindness

Sean Fargo leads a guided meditation to increase Loving Kindness. This meditation expresses the kind wishes from the heart, which ...
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Gil Fronsdal

Pausing

Gil Fronsdal leads a Guided Meditation Pausing. To practice generosity to the people you're with and if you're alone to ...
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Lesson from Nature, Increasing Intelligence

Increasing Intelligence (Binaural Beat)

Binaural Beat for Increasing Intelligence. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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The Multiplication of Courage

Working With Fear

The topic of working with fear shows the liberating power of the Dharma. Guy Armstrong says fear has haunted human ...
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Lessons from Nature

Nature: Tropical Waves

Nature Sound: Tropical Waves. Hear the rolling waves as the winds of the sky commands its movement. They touch your ...
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Bonus 45-minute Meditation

Bonus 45-minute Meditation

Meditation is the act of improving our brain’s software programming through applied mental training. Listen to this 45-minute meditation from ...
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Compassion

Compassion Q&A

Tara Brach holds a Q&A session on the topic of Compassion. Let the heart soften and open, bring mindfulness attention ...
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Everything is Spiritual Practice

Everything is Spiritual Practice

Sylvia Boorstein leads a spontaneous meditation and tells that the spiritual practice happens even when in community with others, so ...
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mindfulness exercises guided meditation on emotions

Guided Meditation On Emotions

Jack Kornfield leads a guided meditation on emotions. Allow yourself to rest into the space of loving-awareness to acknowledge your ...
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Ambient Soundscape

Binaural Beat: Ambient Soundscape

Binaural Beat for Ambient Soundscape. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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Mindfulness as strength

Mindfulness as Strength

Gil Fronsdal talks about Mindfulness as Strength. Being careful and paying attention to what's happening in the present. Otherwise, there's ...
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Gil Fronsdal

Journey of 3 Breaths

Gil Fronsdal leads a Guided Meditation Journey of 3 Breaths. Sometimes it's useful to be very modest with your meditation ...
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In The Flow

In The Flow

Gil Fronsdal talks about In the Flow. A river flows continuously as does our life, thoughts, impressions, and breath. Being ...
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Nature of Awareness

If You Truly Love Me, Don’t Create Me in Your Mind

The kindest thing you can do to them whom you love is not to create them. Ajahn explains in Buddhist ...
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Bonus 60-minute Meditation

Bonus 60-minute Meditation

Meditation is the act of improving our brain’s software programming through applied mental training. Listen to this 60-minute meditation from ...
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Refreshing

Refreshing

In mindfulness practice, you learn to train and work with this tool in an intentional, focused way. Listen to this ...
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Lesson from Nature, Relaxing Your Breathing

Relaxing Your Breathing (Binaural Beat)

Binaural Beat for Relaxing Your Breathing. Binaural beats are auditory illusion perceived by the brain when two different tones are ...
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Mindfulness meditation

Pain in Meditation & Daily Life, 2/4

Ines Freedman leads Part 2 of guided meditation about Pain in Meditation & Daily Life. Ines Freedman had a condition ...
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loving kindness for the earth

Loving Kindness For The Earth

Einstein said a human being is part of the whole universe. Wes Nisker talks about Loving Kindness for the Earth ...
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Power and worthiness

Power and Worthiness

Gil Fronsdal talks about Power and Worthiness. Strength, dignity, value, power, and confidence all these happen within you ...
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Secret of contentment

It’s OK

Gil Fronsdal talks about It's OK. In saying OK, you can release the self from a lot of traps. To ...
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headache relief binaural beats

Headache Relief (Binaural Beat)

Binaural Beat for Headache Relief. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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Mindfulness for anxiety

Mindfulness, Addiction & Recovery 3/5

This is Part 3 of Kevin Griffin's talk about Mindfulness Addiction and Recovery. He explores the recovery processes from addiction ...
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30 Minute Silent Meditation With Bells

30 Minute Silent Meditation With Bells

Are you ready to settle in for a thirty-minute silent meditation? This timed 30-minute silent meditation begins and ends with ...
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Lesson from Nature

Nature: Jungle Adventure

Nature Sounds: Jungle Adventure. Just outside your tent, you find yourself listening to birds and creatures of the forest. Sunlight ...
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Meditation: A Forgiving Heart

Meditation: A Forgiving Heart

Tara Brach leads a guided meditation: A Forgiving Heart. Forgiving is the act of the heart to free it from ...
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Gil Fronsdal

Guided Body Scan

Gil Fronsdal instructs the alert posture before starting the guided body scan meditation. Taking long slow in-breaths to connect with ...
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Positive Future

Positive Future

Envision your purpose by a guided meditation positive future by Sean Fargo. This is a chance to connect within the ...
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Gil Fronsdal

Attention Focused Narrow

Gil Fronsdal leads a Guided Meditation Attention Focused Narrow. There's a saying, in doing mindfulness practice, we look at reality ...
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Emotional Chaos to Clarity

Emotional Chaos to Clarity

Emotional chaos comes to the mind, and what contributes to it is the mind's clinging to what it wants to ...
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Five Minute Meditation

Five Minute Meditation – With Just Bells

Available for download, audible media of 5-minute meditation with just bells. Good for worry-free meditation for 5 minutes ...
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The Floodlights Of Awareness

The Floodlights Of Awareness

Ajahn Sumedho talks about The Floodlights of Awareness that can help you become aware and secure as you navigate through ...
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Mindfulness meditation

Mindfulness & Pain 3: Cultivating Wisdom

Oren Sofer talks about Cultivating Wisdom as Part 3 of Mindfulness & Pain. To understand suffering, we need to listen ...
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important thing enjoy your life

The Most Important Thing

Mark Coleman talks about The Most Important Thing on the Buddhist Path. Compassion and Loving-kindness enable us to be present ...
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impermanence as uncertainty

Equanimity: Finding Balance In Difficult Times

James Baraz talks about pain and suffering in the world. We have the power to alleviate pain. Find balance in ...
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The Power of Mindfulness Exercises

Though the term mindfulness might sometimes feel to be a relatively new term to arrive in collective consciousness, it is a practice that has been understood for centuries in other countries and communities of the world. While Western society as a collective is only just beginning to scratch the surface of what mindfulness really is and the widespread implications it has, Buddhists and Hindus have understood its powers for thousands of years, seeing mindfulness as a potent tool for transformation and deeper life understanding. For reasons that are quite understandable, more and more people are starting to explore this powerful practice as the fast-paced and highly interconnected world is leaving us feeling more disconnected from ourselves and from the world around us. As we begin to tap into our own personal mindfulness practice, we begin to intuitively understand how and why this teaching has held strong throughout millennia.

Observing the Nature of Reality

Mindfulness calls us to take a closer look at the present moment – exactly as it is. Through our direct experience, with preconditioned beliefs and ideas set aside, we expand our field of awareness by observing whatever we can sense in this very moment. Some of the ways we can tune into the present moment mindfully include basic techniques such as:

  • Drawing awareness to the breath
  • Witnessing thoughts and emotions without attachment
  • Observing bodily sensations, both surface and visceral
  • Tuning into each of our five senses without judgment and without seeking anything in particular
  • Compassionately and non-judgmentally interacting with whatever is present in the moment

Though it might at first seem simple, the truth is that it is and it isn’t. Much of the world, and the majority of the Western world specifically, has not been raised to interact with the world in a mindful way. It is a concept and a way of being that has not yet influenced most societies on a major scale. Learning to tune into the world mindfully is therefore a big step for many people and as such, it is a slow and continually evolving process. Mindfulness is a completely different way of being than most of us are used to and this is what can make it appear challenging.

However, with that said, it is a simple practice that once explored in a meaningful way has countless benefits, extending outwards from the core of our being like a ripple in water. Not only does everything in one’s immediate life change, so too does the surrounding environment. By quietly beginning to observe the stories we tell ourselves and tune into the assumptions we make about the world around us, we start to gain power over our thoughts, unveiling the true potential of mindfulness.

The Power of the Mind

While it might be commonly thought that our thoughts are a product of who we are, the assumption deserves deeper exploration. In mainstream Western culture, we often don’t probe our thoughts, leaving them to direct the show of our lives. We take them on as if they are our own, allowing them to speak for who we are. These unexamined thoughts influence our beliefs and our actions and the external world reflects back whatever energy we are radiating outwards. 

Mindfulness practice helps us to observe the opposite – to understand that our thoughts are not, in fact, an expression of who we truly are. Instead, our thoughts are viewed as separate energy bodies that do not belong to us. Though they are largely formulated by residue from our personal history and from the culture of our human and societal collective at large, our thoughts are not ultimately fixed and they are not “true” in any absolute sense.

When left unchecked, the conditioned and habitual mind makes all of our executive decisions. Through mindful observation of these mental movements, we begin to take some of that power back. When thoughts arise suggesting words to be said and actions to be taken, mindfulness intervenes as our ability to quietly observe the rest of that experience. At any moment, we might silently, compassionately, and non-judgmentally inquire:

  • What is arising in the silence?
  • What sort of energy is observable in the mind?
  • How does the physical body feel right now?
  • Is there movement towards or away from something?
  • What feelings or emotions are present within me right now and where?

Without seeking clear answers, mindfulness provides space for pure awareness of the present moment to arise. When we are mindful, we might pick up on subtle energies and deeper insights that the mind might not normally wish to address, such as:

  • Unhealthy decisions made based on cravings
  • Avoidance of opportunities for growth based on fear
  • Repressed emotions influencing our actions and decisions
  • Attachment patterns resulting from fear of being alone
  • Judgment of others to avoid looking within
  • Fear of being unloved, unaccepted, or rejected

These are only just a few of the infinite insights that can arise from mindfulness practice. While we might also be able to witness some of these ideas or notions without practicing mindfulness consistently, they resonate on a deeper level when we observe them from the heart space rather than from the mind. When we are quiet and approach whatever is present without rationalization, fear, or judgment, the power these observations hold is exponentially greater than when deduced from mental analysis. What we then come to know holds true power to transform our lives.

The Healing Powers of Mindfulness Exercises

Once we have tapped into mindful exploration of the self, mindfulness has the power to heal on numerous levels. As a human collective, we are beginning to understand how interconnected the mind and body really are, making mindfulness practices incredibly beneficial for physical ailments. On the level of the human body, mindfulness has countless positive benefits, including:

  • Reduction of one’s experience of pain, nausea, and fatigue
  • Lowered levels of the stress hormone, cortisol
  • Increased levels of GABA (gamma-aminobutyric acid), a calming brain neurotransmitter
  • Increased gray matter density in brain regions associated with emotional regulation, learning, memory, and perspective
  • Improved sleep habits and reduction of insomnia
  • Improved immune system functioning
  • Reduced blood pressure and lowered risk of heart disease

On a mental and emotional level, the potential for mindfulness to transform is just as powerful. As we start to observe the habitual patterns of the mind, we gain greater awareness and subsequent control over our thoughts and our responses to life. This heightened awareness, paired with the effects that mindfulness has on the physical body (such as reducing stress hormones and influencing the brain), is a large part of what leads to transformation of mind. Regularly observed effects of mindfulness practice include:

  • Greater capacity for focus and attention
  • Greater acceptance for the present moment
  • Deeper insights and powerful realizations
  • Deeper sense of connection to self and to the world around
  • Greater overall experience of peace and harmony

Mindfulness touches each individual in a different way. Where there is authentic willingness to open ourselves up to whatever exists in the present moment, there is great potential for transformation. Insights and growth cannot be forced, however; rather, when we surrender to whatever exists, wisdom unveils itself.

“Vulnerability is the birthplace of innovation, creativity and change.”
Brené Brown

The Path of Presence

In her poem ‘When Death Comes’, Mary Oliver writes:

When it’s over, I want to say: all my life
I was a bride married to amazement.
I was the bridegroom, taking the world into my arms.

Mindfulness is, in essence, this sort of movement through, or interaction with, life. It is a wholehearted acceptance of whatever exists; it is a path of presence. As we learn to become more mindful in our everyday lives, not solely when in moments of meditation, we start to understand what it means to live in the present moment. Though feelings, thoughts, and emotions will continue to arise, our relationship to them changes. We become more curious about everything that exists in the present moment. Tendencies to judge, suppress, or reject things we ‘don’t like’ or deem to be ‘bad’ begin to lessen; instead, we practice the art of quietly sitting with whatever appears to be happening.

​Exploring the Power of Mindfulness

We can explore the power of mindfulness is numerous ways. From sitting meditations to written, reflective free mindfulness exercises, the paths of transformation through mindfulness are numerous and intertwining. Here are a few ways to explore the power of this practice.

1. Mindful Self-Inquiry

Even though mindfulness is commonly associated with meditation, mindful reflection on our observations can help to enhance our understanding of the mind and the ultimate nature of reality. To practice, take some quiet time to sit with these questions or to write down your answers. Let whatever comes come with judgment or analysis. Inquire:

  • What do you believe about yourself? Why do you believe these things, and would you label them as “truth”? Are these beliefs fixed or fluid?
  • What exists within your body right now? As you draw your attention to a particular sensation, does the sensation change at all? If you draw your attention away from this area, does the sensation change at all?
  • If you were to wipe the slate of your personal story clean, what would remain? What can you observe in the silent space created when all stories, beliefs, and ideas falls away?

2. Emotional Awareness and Acceptance

When difficult emotions rise to the surface, we often struggle to accept them. Part of the freedom that arises from mindfulness comes when we learn to accept whatever exists – “good” or “bad.” When emotions arise, practice:

  • Taking a step away from the outside world but sitting comfortably in an upright position and tuning into whatever is present. Note any stories or plot lines weaving themselves through your direct experience; tune into the raw sensation instead.
  • Note the emotions that are arising by simply labelling them, “anger,” “grief,” “irritation,” or whatever may be applicable. Refrain from attaching the I-self to these energies.
  • Draw your attention to the heart space, opening yourself up compassionately to whatever your experience is. Mindfully ease any judgment that arises and simply allow yourself to be right where you are without attaching to the energy that is there.

3. Become the Observer

We spend countless hours thinking – thinking about what we want to do next in life, thinking about ourselves, others, and the world, and thinking about everything we pass by in our lives. Left unchecked, thinking runs our lives.

  • Practice becoming the observer of your thinking by watching your thoughts as if they were weather patterns. Like the weather, thoughts move constantly, and as we begin to become more aware of their impermanence, they loosen their grip on our beliefs and our actions. When thoughts arise, simply acknowledge them by silently whispering, “I see you,” and then letting them go. Acknowledge and release. Acknowledge and release.

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